By Lynne Routsong-Wiechers, LISW | Owner & Clinician
If you struggle with anxiety, you’ve probably tried to think your way out of it.
But anxiety is not just in your mind—it lives in your body.
At Midwest Counseling Centers of Ohio, we teach practical tools to help manage anxiety in real time. One effective method is the Spiral Technique.
What Is the Spiral Technique?
The Spiral Technique is a body-based strategy that helps you notice and shift anxiety in your body.
Why Anxiety Feels Like a Spiral
– Tight chest
– Racing heart
– Stomach knots
– Building pressure
These sensations often feel like they are spiraling and intensifying.
How to Use the Spiral Technique
1. Notice where you feel anxiety in your body.
2. Describe the sensation (tight, hot, heavy, etc.).
3. Rate intensity from 1–10.
4. Imagine the spiral direction.
5. Gently reverse the direction.
6. Re-rate the intensity.
Why It Works
– Addresses physical anxiety
– Builds control
– Calms the nervous system
When to Use It
– Panic
– Overwhelm
– Physical anxiety
Anxiety Treatment in Dayton, Ohio
Midwest Counseling Centers of Ohio provides therapy and medication management for anxiety.
Final Thought
You can influence what’s happening in your body—gently and effectively.